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View Full Version : Recomp "IF" Style...



ray34iyf
11-25-2007, 11:40 AM
Hey guys. This is my first crack at a journal. As some of you might know, I've been messing around with UD 2.0 for the last few months. My goal was to get down to 7% BF and then maintain that for a while, but I never could really get over the 9% hump(symptoms of leanness became too great and the more time invested in trying to get there, the more fatigue built up). So right now, I'm sitting at about 10.5% and 154 lbs or so. Gaining muscle is obviously important, but maintaining leanness and gaining strength are higher priorities. So...I've decided to try an experiment for 6-8 weeks or so. This journal is more or less just a means for me to stay on track and maintain discipline. Advice/critique is welcome, but I won't cry if nobody has much to say....

Ok, so here's the plan:
~Follow an "IF" style eating plan slightly below maintenance
Maintenance=~2300kcals
Weekly intake=~2228kcals

16 hour fast period followed by 8 hour feast(11am-7pm)
I'll break the fast with a 500 cal pre w/o meal and then eat the majority of my cals Post w/o.

Mon(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Tue(maintenance-35%)-1500kcals, 150p, 150c, 33f
Wed(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Thur(maintenance-35%)-1500kcals, 150p, 150c, 33f
Frid(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Sat(maintenance-10%)-1800kcals, 200p, 150c, 44f
Sun(maintenance-10%)-1800kcals, 200p, 150c, 44f

Supps=ETS, 3 Nitor(2 in morning during fast), multiv, vit C, Fish Tabs

ROUTINE
Don't have the exact routine here at home, but I will get it up tomorrow when I go back to Madison for school. It's basically a slightly tweaked version of Rippetoe's strength routine(3x a week, basic compounds)


GOALS
Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.

KingWilder
11-25-2007, 01:35 PM
I loved IF when I was on it...then my life got too hectic to have a consistent 16/8 hour schedule

good luck with it

ray34iyf
11-25-2007, 01:54 PM
Any tips? Does what I have above look fine?

ray34iyf
11-26-2007, 08:41 AM
ROUTINE--

W-A1
Squat 3x4-6
BB Bench 3x4-6
Row 3x8-10
Dips 2x6-8

W-B1
Deadlift 3x3-5
DB Shoulder Press 3x6-8
Chins 3x4-6
Calf Raises 2x6-8

W-A2
Squat 3x4-6
DB Bench 3x6-8
T-Bar Row 3x8-10
Dips 2x6-8

W-B2
None
OH Press 3x4-6
Chins 3x4-6
Calf Raises 2x6-8

M-WA1
W-WB1
F-WA2

M-WB2
W-WA1
F-WB1

ray34iyf
11-26-2007, 09:09 AM
So far I've been getting a bit hungry towards the end of the fast here, but mental clarity seems to be sharpened. I'm ending the fast with a pre w/o meal at 11am, then hitting up the gym at 11:30 or so. Might take it easy seeing as I'm sore as all hell from my UD 2.0 power w/o on saturday.

ray34iyf
11-26-2007, 11:12 AM
Today didn't seem like much of a workout to be honest. I knew going in that I'd take it easy because I was still tired and sore from the w/o saturday, but it felt like a warmup.

Squat-skipped these
BB Bench-175x5,5,5
Chest Row-90x10,10,10
Dips-BW+25x5,5

Basically just used this to help get me accustom to full body low rep pounding again.

Now to the feasting portion of the day.:cool:

ray34iyf
11-26-2007, 12:41 PM
http://fitday.com/WebFit/DayFoodsTab.asp

2934 cals
56 fat
431 carb
197 protein

Keith
11-26-2007, 02:36 PM
GOALS
Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.

What is your long term goal? Size & aesthetics or strength?

ray34iyf
11-26-2007, 03:29 PM
My long term goal is to be 165-170 @7-8% and then maintain that. From there on out, I'll try and gain strength any way I can. Basically I'd like to not be HUGE but muscular and very lean. Follow in the foots of Matthor from the BR.com forums if you have any idea who that is.

ray34iyf
11-27-2007, 10:04 AM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=ray34iyf
1488 cals
34 fat
163 carbs
148 protein

ray34iyf
11-27-2007, 10:06 AM
I'm really liking this IF eating schedule so far. Hunger seems to be better controlled and eating in that small time frame makes eating smaller portions more enjoyable. I think this is something I'll be able to stick to for a while.

KingWilder
11-27-2007, 10:08 AM
the first week or so took some adjusting, but then I rarely was hungry

I ended up doing some fasting state workouts too (just took some green tea/caffeine pills and then gorging postworkout) and they were some of the best workouts I had

ray34iyf
11-27-2007, 10:16 AM
How'd you like IF in terms of the progress you had on it? Did you successfully recomp on it? I really really would like to get down to super lean levels and try and go from there...I could have gotten there on UD, but I was to loose on the CL's and screwed that up for the time being. I'm hoping this is something I can use to bulk once I reach my BF goals.

ray34iyf
11-28-2007, 12:01 PM
Deads 285x3,3,3
DB Shoulder Press 50x8,8,8
Chins BW+25x6,6,6
Calf Raises


Felt good for sure. Time to start the feasting.:)

ddegroff
11-28-2007, 01:26 PM
IF is an interesting way to go about things but it seems like it works well.

Are you having any trouble hitting your cals for the feeding.

ray34iyf
11-28-2007, 03:38 PM
It actually is kind of a pain to get down that many cals in that time frame. I've gotten very bloated duet to this. I may switch the cals up just a bit by adding a few to the non w/o days and taking some away from the w/o days.